4 Effective Trigger Thumb Exercises and Tips to Ease Pain

Last updated on November 3rd, 2023 at 12:37 pm

If you experience pain or difficulty while bending or flexing your thumb, accompanied by clicking or locking of the thumb, then it is likely that you are suffering from trigger thumb. Additionally, you may also experience pain at the base of your thumb. However, there is no need to worry, as with some simple exercises, we can completely resolve this problem.

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How to treat trigger finger in thumb

Trigger finger, also known as stenosing tenovaginitis or tenosynovitis ¹, occurs when the long flexor tendons in our fingers become inflamed due to repetitive stress or movement of the thumb/finger. These tendons pass through a tunnel-like soft structure called the flexor tendon sheath, which acts like a pulley, holding the tendon with the finger bones and preventing bowstringing of the tendon.

If there is a knot or nodule in the tendon, it will not allow smooth movement when the tendon passes through the pulley². This results in a clicking sound when the tendon is moved. The nodule formation on the finger flexor tendon usually occurs at the base of the thumb.

Trigger finger is more common in women, which can be attributed to repetitive kitchen work that involves holding knives, cutting vegetables and other activities that involve repetitive movement of the finger and thumb. People with diabetes are also more likely to experience trigger fingers. To understand the effect of this exercise, it is important to understand what a trigger thumb is and how it affects the flexor pulley system.

Easy exercises for trigger thumb pain

Now, let us come to the exercises and other tips that can help trigger thumb sufferers. These exercises will best work in the early stage, and the older case may need to go for hydrocortisone injection or surgical management.

1. The first tip is Self Massage Tip

In the trigger thumb, there is pain at the base of the thumb. In this self-massage tip, we need to massage that particular point to release the stiffness of the tendon sheath. It will also reduce the size of the nodule. The steps of this self-massage are very easy, and anyone can do it at home.

1. So, for this, you take the opposite thumb and try to palpate for the tender point at the base of the thumb. Palpate around the base of the thumb and try to pinpoint the most tender point or most point painful point.
2. Now, with the thumb press at that tender point, you will feel slight pain, but you must tolerate it.
3. Now, while pressing the point, gently bend and straighten your thumb. During this, you will feel pain, but you must tolerate it to have more impact, and it is a very effective exercise I recommend to my patients.
4. So repeat this process for at least 2 to 3 minutes.
5. The self-massage helps to reduce swelling and alleviate tightness in the sheath.

2. Friction massage for trigger thumb treatment

This is also a self-massage technique, which is quite different from the first technique. This is also very simple, and anyone can do and learn at home. The process would be the same:

1. Palpate and locate the tender point with the opposite thumb.
2. After pinpointing it, press gently with the opposite thumb.
3. In a pressed state, move the thumb circularly. You have to move in both clockwise and anticlockwise directions. This creates a gentle massage effect over the tender point.
4. Repeat the process for 3 to 5 minutes.
5. To make it more effective, you can apply a pain balm over the point and then do this technique. 
6. This will help loosen the contracted tendon sheath.

3. Fist to open hand exercise for trigger thumb relief

Our next technique for treating trigger thumbs involves exercising in warm water.

1. To do this exercise, you will need a bowl of warm water at around 40 degrees Celsius. Add one to two tablespoons of salt.
2. Dip your affected hand into the water.
3. Inside the water, gently make a fist, and then slowly release the fist and straighten your fingers. Again, repeat this, making a fist gently and slowly relaxing it and straightening all your fingers.
4. Repeat this motion until the water cools down.

This technique aims to release the contracted tendon sheath, and the warm water will help to soften the tissue and increase the extensibility of your fingers. You can perform this exercise twice daily.

Another exercise that can help is a grip-strengthening exercise. For this exercise, you will need a silicone gel ball. Hold the ball with your affected hand and gently squeeze it, then release it. Repeat this process for 3 to 5 minutes at a time. You can perform this exercise at any time of day, whenever you have some free time. Any finger movement can help treat the trigger thumb.

4. Thumb stretching

 The next exercise for the trigger finger in the thumb is an extension exercise, a stretching exercise. It is a very simple yet effective exercise. Keep your palm over the flat surface, and then use your other hand to extend the thumb to a point where you will feel a comfortable stretch on the base of the thumb. Hold this position for at least 30 seconds and then release it; repeat this 3 to 4 times in a single session.

5. Rubber band exercises for trigger thumb

One of the most common exercises for trigger thumb involves using a rubber band. This exercise helps to strengthen the muscles in your thumb and can improve your range of motion over time.

1. To perform this exercise, wrap a rubber band around the base of your affected thumb and stretch it out as far as you can.
2. Hold this position for 5-10 seconds, then release the tension slowly.
3. Repeat this exercise 10-15 times, taking breaks as needed.

Closing statement

In addition to these trigger thumb exercises, we recommend you visit your physiotherapist for ultrasonic therapy; a study reveals the effectiveness of ultrasonic therapy in mild trigger thumb/finger ². Performing all these steps and exercises a minimum of twice daily will give you instant relief from your pain; however, when the condition becomes more chronic, these tips may not work. 

When you find these exercises not working, please consult your doctor; they will give you a hydrocortisone injection at the base of the thumb. Once you have received the injection, you can continue with the exercises so that the effect of the injection will last longer.

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